WORKOUT TRACKER

WEEK 1 DAY 1
PULL
BACK & BIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

HIP HINGE W/REVERSE GRIP ROW 10 REPS

SQUAT / HAMMER CURL 10 REPS

BALL CRUNCHES 10 REPS

SINGLE WEIGHT, BENT ELBOW, LAT PO, GLUTE BRIDGE 10 REPS

SUPINATED BICEP CURLS W/REVERSE LUNGE 10 REPS

OPPOSITE ARM & LEG DEAD BUGS 10 REPS

BACK FLYS TO HIP HINGE 10 REPS

TURNED IN HAMMER CURL W/SUMO SQUAT 10 REPS

ROTATING BACK BALL CRUNCHES 10 REPS

Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal
replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 1 DAY 2
LEGS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

SQUAT 10 REPS

WEIGHTED GLUTE BRIDGE 10 REPS

DUMBBELLS REVERSE LUNGE 10/10 10 REPS

GOOD MORNING 10 REPS

DOUBLE WEIGHTED NARROW SQUAT / RDL 10 REPS

SIDE LUNGE / CURTSY 10/10 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 1 DAY 3
PUSH
CHEST, SHOULDERS, TRIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

WEIGHTED SIDE LUNGE / SHOULDER PRESS ALT 10 REPS

PUSH-UP / ALT KNEE TUCK 10 REPS

OH TRICEP EXTENSION W/SUMO SQUAT 10 REPS

SINGLE-LEG BALL ACCORDION CRUNCHES 5/5 10 REPS

REVERSE LUNGE W/LATERAL SHOULDER RAISE ALT 10 REPS

NARROW CHEST PRESS / SL RAISE (TABLETOP) 5/5 10 REPS

TRICEP KICKBACK / KNEE RAISE ALT 10 REPS

1/2 BICYCLE CRUNCH 5/5 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 1 DAY 4
CARDIO

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE SET 1 SET 2

DUMBBELL SWINGS

SIDE LUNGE KNEE DRIVERS

WEIGHTED SQUAT TWISTING KNEE DRIVERS

MOUNTAIN CLIMBER BOUNCE

SURRENDERS 30/30

INCHWORM / CALF RAISE

WEIGHTED SUMO PENDULUM WOOD CHOPS

PLANK STEP OPEN

FIGURE 4 BALL CRUNCH 30/30

Each exercise is performed for 60 seconds with a 15-second recovery in between.

At the end of round one take 1 minute to recover and repeat a second time.

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 2 DAY 1
PULL
BACK & BIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

ALT NG ROW / PLANK KNEE PULL 5/5 10 REPS

ALT SIDE LUNGE W/BICEP CURL 10 REPS

OBLIQUE BALL CRUNCHES 5/5 10 REPS

FRONT LUNGE / NG ROW ALT 10 REPS

SINGLE WEIGHTED BICEP CURL W/CURTSY ALT 10 REPS

FROG CRUNCHES 10 REPS

DOUBLE WEIGHTED, BENT ELBOW, LAT PULLOVER

10 REPS
W/REVERSE BALL CRUNCH

WIDE “W” HAMMER CURL W/SQUAT 10 REPS

BALL KNEE TUCKS W/PRESS OUT 5/5 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 2 DAY 2
LEGS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

ELEVATED HEEL SQUATS (TOWEL) 10 REPS

WEIGHTED CAMEL / GLUTE TAP 10 REPS

STAGGERED STANCE LUNGES 10/10 10 REPS

PRONE HAMSTRING CURLS 10 REPS

BUDDHA SQUAT / FRONT LUNGE 5/5 10 REPS

SUMO SQUAT / SUMO DEADLIFT 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 2 DAY 3
PUSH
CHEST, SHOULDERS, TRIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

NG CHEST PRESS TABLETOP / PRESS OUT 10 REPS

SPLIT STANCE POWER PRESS ALT 10 REPS

SKULL CRUSHER / GLUTE BRIDGE 10 REPS

BALL ROLL-UPS 10 REPS

PUSH-UP / BEAR 10 REPS

DUMBBELLS / CURTSY UPRIGHT ROW ALT 10 REPS

TRIANGLE PUSH-UPS, OPEN, OPEN, CLOSE, CLOSE 10 REPS

SIDE PLANK HIP DROP W/KNEE CRUNCH 5/5 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 2 DAY 4
CARDIO

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE SET 1 SET 2

SL KNEE DRIVER 30/30

STEPPING SKATER CALF RAISES

SUMO, SIDE ROCK, SUMO, STAND

CHARLESTON KNEE RAISE 30/30

SINGLE WEIGHT SQUAT / REVERSE LUNGE ALT

BEAR STEP-THROUGHS

WOOD CHOPS 30/30

REVERSE LUNGE, SUMO, LUNGE ALT

FIRE HYDRANT CRUNCHES 30/30

Each exercise is performed for 60 seconds with a 15-second recovery in between.

At the end of round one take 1 minute to recover and repeat a second time.

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 3 DAY 1
LEGS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL, TOWEL

MOVE REPS SET 1 SET 2

SUITCASE SQUAT 5/5 10 REPS

BACK WEIGHTED GOOD MORNING 10 REPS

SQUAT / SIDE TAP OUT (ALT) 10 REPS

HEEL PRESS 10/10 10 REPS

FRONT WEIGHTED SQUAT / FRONT LUNGES ALT 10 REPS

ELEVATED TOE SQUAT / TAP BACKS (TOWEL) 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 3 DAY 2
PUSH
CHEST, SHOULDERS, TRIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

SEATED BALANCE SHOULDER PRESS ALT 10 REPS

TURNED OUT PUSH-UP / KNEE TAP 10 REPS

1/2 CIRCLE TRICEP, TRICEP EXTENSION W/KNEE TUCK 10 REPS

WEIGHTED BALL CRUNCHES 10 REPS

1/2 KNEELING / FRONT RAISE W/PRESS UP 5/5 10 REPS

DUMBBELLS X FLY / BOTH KNEE PULL IN 10 REPS

TRICEP KICKBACKS W/1/2 SURRENDERS ALT 10 REPS

TWISTING BACK BALL CRUNCHES 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 3 DAY 3
CARDIO

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE SET 1 SET 2

ROTATING BACK ANGLE LUNGE W/SWITCHES ALT

UP / DOWNS, W/KNEE TUCKS

DUMBBELL SKIER SWINGS

PLANK SIDE STEP FORWARD

FRONT LUNGE DOUBLE PULSE / KNEE RAISE ALT

PLANK KNEE TAPS

SIDE LUNGE, CURTSY, SIDE LUNGE

ALT SIDE PLANK KNEE TUCKS

CENTER, SIDE, CENTER, SIDE BALL CRUNCHES

Each exercise is performed for 60 seconds with a 15-second recovery in between.

At the end of round one take 1 minute to recover and repeat a second time.

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 3 DAY 4
PULL
BACK & BIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

ROW, LATERAL EXT W/SQUAT 10 REPS

HAMMER CURL 4 WALK FORWARD / HAMMER CURL 4 WALK BACK 10 REPS

BALL KNEE DROPS, SIDE-TO-SIDE 10 REPS

LAT PULLOVER W/SIT-UP 10 REPS

1/2 KNEELING CAMEL W/BICEP CURL 10 REPS

PLANK SINGLE-LEG, KNEE TUCK 5/5 10 REPS

REVERSE GRIP ROW W/TAP BACK & LUNGE 10 REPS

INCLINE CURL W/CRUNCH 10 REPS

LONG LEVER BALL CRUNCHES 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 4 DAY 1
LEGS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL, TOWEL

MOVE REPS SET 1 SET 2

ELEVATED HEEL SQUATS 10 REPS

STAGGERED STANCE DEADLIFT 10/10 10 REPS

STAGGERED STANCE TURNED OUT / SQUAT 5/5 10 REPS

PRESS UP TAP BACKS 10/10 10 REPS

SUITCASE SQUAT / SUITCASE DEADLIFT 5/5 10 REPS

REVERSE LUNGE / KNEELING DEADLIFT 5/5 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 4 DAY 2
PUSH
CHEST, SHOULDERS, TRIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

SIDE LUNGE / SHOULDER TAP PRESS ALT 10 REPS

CHEST PRESS ON BALL W/ALT MARCHING LEGS 10 REPS

SKULL CRUSHERS / TABLE TOP LEG EXT 10 REPS

KNEE TUCK / PRESS OUTS 10 REPS

FRONT RAISE, OPEN, LOWER W/LATERAL SQUAT ALT 10 REPS

ALT DUMBBELL SA CHEST FLY 10 REPS

KNEELING SPHINX / PUSH-UP / PLANK 10 REPS

OBLIQUE LEG LIFTS W/BALL 5/5 10 REPS

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 4 DAY 3
CARDIO

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE SET 1 SET 2

ROTATING SQUATS W/SINGLE WEIGHT SHOULDER PRESS ALT

SIDE LUNGE KNEE DRIVER / SHUFFLE ALT

WEIGHTED PUNCHES ACROSS BODY

UP / DOWN WALK IN / BACK

DUMBBELL SWINGS

BEAR STEP-THROUGHS

BACK ANGLE LUNGES 3 SWITCH

CHARLESTON KNEE RAISE 30/30

BOAT POSE HEEL TAP 30/30

Each exercise is performed for 60 seconds with a 15-second recovery in between.

At the end of round one take 1 minute to recover and repeat a second time.

© 2022 Beachbody, LLC. All rights reserved.

 WORKOUT TRACKER
WEEK 4 DAY 4
PULL
BACK & BIS

DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL

MOVE REPS SET 1 SET 2

LAT PULLOVER SINGLE-LEG GLUTE BRIDGE W/LEG LOWER 5/5 10 REPS

FRONT CURTSY W/OFFSET BICEP CURL ALT 10 REPS

WEIGHTED BALL CRUNCHES 10 REPS

1/2 KNEELING FLIP GRIP ROW W/PRESS UP (5/5) 10 REPS

W 1/2 CIRCLE BICEP LATERAL SQUATS ALT 10 REPS

OPPOSITE ARM / LEG CRUNCH 5/5 10 REPS

KNEELING BENT OVER ROW (CORE BALL) 10 REPS

1/2 KNEELING BICEP CURL W/ROTATION 5/5 10 REPS

BALL LEG LOWERS 10 REPS

© 2022 Beachbody, LLC. All rights reserved.